Sept. 30, 2025
Episode 1: Protein Balls and Horse Stalls with Amy Gurske, CEO of Sayhii
In our debut episode, I sit down with Amy Gurske, founder and CEO of sayhii, to explore the roots of her entrepreneurial journey. From cleaning horse stalls as a child to selling trained horses to pay for college, Amy’s early ventures shaped the resilient, creative mindset that drives her work today.
We talk about the founding of sayhii, her experience with burnout, and the reset that led her to build healthier habits — including protein-packed routines and structured meal prep that now anchor her busy weeks. Tune in to hear what Amy is building in Rochester, NY!
Check out our Substack!
WEBVTT
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Hi, everyone.
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My name's Heidi Knoblauch, and I'm the host of Founder's Fridge.
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Founder's Fridge is a podcast where we talk to founders about what they eat while they're building their companies.
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On this week's episode, we have Amy Gurske.
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Amy is the CEO of SayHi, and we talk about getting enough protein, meal prep for traveling, and a whole lot of soups.
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Let's look inside Amy's Fridge.
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I am super excited to have you on the podcast and that you're the first podcast.
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It's going to be amazing.
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First, can you tell me a little bit about sayhii and how you're building the company now?
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sayhii actually came to be because of a couple of things that I ran into in corporate America.
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But the premise of sayhii is through one question a day, we can help optimize the health and well-being of every employee in the company.
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Through my own journey in corporate America, I realized that a lot of us don't even know what's happening, what we need in our time of need, when we're stressed, when we're tired.
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And so we need something outside of ourselves to help guide us in the right direction.
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And that's the goal of sayhii, is create the healthiest, most productive and efficient workforce that want to stay at your company because we're doing all the right things by them.
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So is this your first entrepreneurial endeavor, would you say?
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I would say a first official.
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I say this because when When I was younger, I was raised by a single mom after my dad passed away.
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When I was four, four years old, my mom said, What do you want to do?
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I said, I want to ride horses.
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She said, Well, we can't afford that.
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I had to wait until I was eight years old, but I got a job working in a barn.
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For me, it was always figuring out how to do things.
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I cleaned 32 stalls a day to ride horses growing up, and I did it for about 10 years.
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But then I realized, Okay, well, I can do things and get different outcomes.
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I actually turned it into my own little unique opportunity.
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I got to board horses for free by cleaning stalls.
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It turned into me actually buying horses off the track, breaking them and selling them, and that's how I paid for college.
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Although I will tell you, I did not think this was entrepreneur because I was under 10, and then I was 14 and 16.
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The truth was, even in corporate America, 22 years, any job I took never existed before I was like, Have we thought about doing this?
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Have we thought about trying that?
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They're like, Yeah, go run with it.
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Probably because I was annoying.
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But I was an entrepreneur, always creating divisions, departments, different processes, structures, outputs.
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So, yeah.
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Yeah, true entrepreneur.
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So in fourth grade, they had us do one of those just projects that you take home about your life.
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And one part of it was what you want to be when you grow up.
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And so I have this great image because it says that I wanted to be an inventor and that the salary was between zero and a million dollars.
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That's amazing.
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So I think true entrepreneur from the start, even in fourth grade, really willing to take those risks, for sure.
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I'm not going to lie.
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A funny story.
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Do you remember they used to have us do those career assessments or whatever in sixth grade?
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Mine came back that I was supposed to own a greeting card shop.
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I was like, I love math and science, but if you actually think about say hi, we say hi once a day and we turn your answers into action.
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It's literally a giant greeting card company.
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I went full circle.
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I love that.
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Thank you, Ms. Misham for sixth grade.
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I love that so much.
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She knew.
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So what did your eating habits look like while you were building sayhii?
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How old is sayhii, first of all?
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sayhii is four and a half years old.
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Yeah, half birthday right now.
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I should count it in months, I guess.
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I don't know.
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I'll change to that.
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She's officially like, 68 months old.
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I'll lead with humor because the truth was my eating was terrible.
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I don't know if people are going to want to hear this, or maybe they need to hear this, or maybe they're in the same boat.
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But when I started to sayhii, it went zero to crazy, really fast, and my eating went normal to zero.
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I was skipping meals.
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I'd wake up, drink coffee until about 2:00, maybe sneak something in, probably not.
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I can count multiple days where I did not put real food in my mouth.
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It was just liquids, just coffee, just whatever.
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I wasn't taking care of myself.
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The reason why I ended up leaving corporate America at the end of 22 years was because I burned out and couldn't even recognize what was happening in my body.
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The first year and a half, two years-ish, I would say, I wasn't eating not eating enough, barely eating, not getting the right nutrients.
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It manifested in me being in calls just like this, and then mid-sentence, just losing it, losing everything.
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My brain went blank.
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I was getting brain fog.
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I wasn't sleeping well.
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Confusing, very simple thing.
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These things that you wouldn't think that someone who is running a company is running into.
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But when you're not fueling your body, you can't operate as a human.
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I sat back after a call and I was really disappointed in myself because nobody else caused this to happen besides me.
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I had to take a real big look at what I was putting in my body, how I was treating my body, how I was taking care of myself, and was I prioritizing my own well-being because I can't burn out of my own company.
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So for the last couple of years, I've really been able to turn that around.
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So what does it look like now?
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Boring.
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But effective.
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No, I'm fine with boring.
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I don't mind.
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I jokingly say I'm the boringest person in the world, which I do often feel like.
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But it's very structured.
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The way that I have to plan is, A, I stay in the day.
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I am such a in the moment person, which I also never used to be.
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I was always a couple of years ahead.
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Planning things that I didn't even know existed.
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Every Sunday, I pull up my calendar.
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I live and breathe by my calendars.
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I'm sure most founders do.
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I literally look at my week.
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Am I in office?
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Am I traveling?
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Am I traveling via plane, car?
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What is it that I need to plan around?
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I cannot be that person that's like, I'm just going to go to the airport and find something.
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I'm not going to find it.
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If I don't plan for it, it's not going to work.
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This week, I open my calendar on Sunday, and I'm traveling Tuesday, Wednesday, Thursday, Friday.
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I have to be able to plan my food for the week.
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This week, I start my day every single day with mushroom coffee.
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I know it sounds weird, and if anyone's asking which one I use, because that's the next question I get from everybody, I use everyday dose.
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I have tried all of them.
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I prefer everyday dose.
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Just personally, I have friends who like others, but a huge fan, and I put 15 grams of collagen in it with my Ripple milk because I don't do a ton of dairy and have that right off the bat in the morning.
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I also do, and I just started doing about six months ago, it's a program called...
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It's not program, it's a vitamin mixture, but it's called AG1.
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I'm also doing that in the morning to make sure that I'm getting all my daily vitamins, nutrients.
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I should say first, I do that with five milligrams of creatine because I'm in my 40s.
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I am a huge fan of AG1.
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It literally keeps me on track.
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So my personal goal is if I can have a glass of water and AG1 before I have coffee, I've succeeded for the day.
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I felt like I literally just did this backwards because the truth is I come downstairs and I have to have my AG1 on an empty stomach.
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So I let the dogs out.
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I have three dogs that also help keep me active.
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Let the dogs out, mix my AG1 down it because I'm a fast drinker, and then immediately take my dogs for a walk, skip that, and then come back, make my mushroom coffee.
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And that's when I drop into meditation.
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I do have a very structured morning routine that I do.
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Totally.
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All right.
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So what is this?
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So you're doing meal prep, essentially.
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So are you doing this?
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You look at your calendar on a Sunday, and then you're starting to do meal prep for the whole week.
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Is that what it looks like?
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Oh, yeah.
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I have to get all of my groceries, plan ahead what's for each day in my fridge so I know what I'm grabbing.
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So right after this, I'm jumping and running to Buffalo.
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On my counter is already my little...
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It's not a pale.
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It's fabric, but it's But it's a cooler thing.
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I already have my protein milk.
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I've got my water container ready to go because another thing is I'm terrible at hydrating.
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I will not drink, especially if I'm traveling, because I don't want to have to stop to use the ladies room.
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But We also have to stay hydrated.
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Everybody on the SayHi team has a 40-ounce Stanley tumbler.
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We have challenges.
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We all need to drink at least to a day, and we will report back to each other whether we do.
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My tumbler is ready to go.
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My protein meal is ready to go, which is essentially milk with a coffee mixture that helps me get a little caffeine in.
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I did throw some string cheese in, which is not like me, but they're in the fridge, so I have them, and some protein bars, and then a pack of almond.
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And that's in my bag ready to go, literally sitting on my counter for me to walk out the door and grab it, because if not, I'll forget it.
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Do you make your own protein bars, or are you buying them off the shelf?
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Both.
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So the problem with making your own is keeping them refrigerated.
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So the other thing that I do do, Sunday, typically this week's a crazy week because I'm traveling every day, but I still food prep.
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The things I food prep on Sunday were protein balls.
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I make those peanut butter protein balls with protein Oats and all that chia seeds.
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I make protein balls.
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I bag them in sets of two, and they're sitting in my fridge so I can grab a pack, throw them in.
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I have packs of those for each day.
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I think it's 34 grams of protein between both.
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Perfect.
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I have those for the rest of the week.
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Normally, I make a soup on Sunday.
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If I'm going to be in office every day that week or even three out of five days, I'm going to make soup.
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And it couldn't be more simple.
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Sunday, turn the bills game on.
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Sorry, if you're not a bills fan, your loss.
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Turn the bills game on.
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And literally, it's a giant pot.
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You put a ton of water in it, buy some chicken breasts, throw them in, boil them up.
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And then literally, you just don't bin any vegetables.
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I'm an avid gardener.
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And so recently, I had a ton of zucchini come up.
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I had string eggplants.
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I put in any vegetables.
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You can put in frozen vegetables, canned vegetables.
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And I always dump in a couple of cans of beans.
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Again, easy.
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I'm not growing the beans.
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Can't open, dump, rinse.
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Soupe takes less than five minutes.
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Cokes for 30 minutes, put it in five different containers.
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You got 20 grams of protein in each bowl.
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Fantastic.
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I'll send you to work.
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Perfect.
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Are you sending or sharing the soup with your partner?
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It depends on the soup.
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It does.
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Yeah, it needs to have a high enough fat content.
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So typically, I will make my soup, and then I'll just throw in a ton of noodles, and then he'll eat that.
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So I don't put the noodles in mind, but he'll eat it if it has noodles.
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So chicken vegetables or meat and vegetables, noodles, then he'll eat the soup.
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Oh, and I have to get salt bread from the village.
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Dairy.
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It's a process.
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It's a process.
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It's a whole thing.
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Yeah.
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Yeah.
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I think that food for me, why I like talking to founders about food, is that just shows so much about the growth of their company.
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And even what you've described right now, not eating, that can lead to just such burnout.
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And it's like once you start to have a routine about it, then...
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I don't know if I'm in the routine phase yet.
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I'm still in the burnout phase yet, so maybe that's why I'm starting this podcast.
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You have so many transitions, though.
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I know.
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I've been working on Say Hi for four and a half years.
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That's four and a half years of consistently unconsistent.
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But I can plan for that.
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When When you're switching roles, when you're moving geographies, when you have big changes in your life, we all need to recenter.
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But what we realized, and what I very clearly realized in that moment was me starving myself was starving my company.
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It wasn't even that I was meaning to.
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The same thing applies to anything else in your life, really.
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If you're starving yourself, you're probably short and snippy with your partner, so you're starving your relationship.
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If you can't fully show up to meeting, you're starving your coworkers.
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All these things, we're like, Well, I don't What I eat doesn't matter.
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As long as my team has food, as long as they have snacks, as long as my customers have macaroons, everything's fine.
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No, it's not fine.
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Amy needs to take care of herself so that this is still standing here.
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So I would challenge founders.
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The way that you eat, the way that you manage your life is really probably how you're managing your company.
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And if it's not, it's slowly going to become that because you can't keep them separate forever.
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So what do your dinners look like?
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Are you meal-prepping dinners, too?
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Interesting.
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I do have some evening events that I do, but for the most part, my partner does a lot of cooking.
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He's also an entrepreneur, so he's working full-time, too, but he loves to cook.
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He also won't eat what I make because it's too healthy, hence the noodles.
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So he loves to make dinner every night.
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And then we have an unwritten rule that I can pick around what I want to eat because I don't necessarily eat as much or everything that he does.
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And so he doesn't take offense if I eat parts of the meal and not the others.
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So the other...
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Well, what was it?
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Yesterday, he made tacos, and I didn't want tacos, and he bought me hard-shelled tacos.
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I just wanted a taco bowl.
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And so I didn't touch it.
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He doesn't get it.
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I just eat what I want when I want it.
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But he's always cooking dinner in some way, shape, or form.
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However, I always have extra soup.
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And so if he's just doing something, he's running late, he's tired, right?
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I'll just eat one of my soups.
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